Dietary Fats Yaniv Yarkoni MS Sodexo Dietary Intern
- Slides: 11
Dietary Fats Yaniv Yarkoni, MS Sodexo Dietary Intern February 2013
Today’s Agenda Importance & benefits of fats Types of fats Food sources Dietary fat’s effects on blood lipids Dietary suggestions Practical every-day tips
Let’s Chew the Fat Plenty of misinformation Fats are a necessity for a healthy functioning body Too much fat hazardous to health: Heart disease Gallbladder disease Cancer Arthritis Obesity Dietary Guidelines for Americans: 20 -35% total cals
Fat Benefits Rich source of energy Makes up cell membranes Regulates blood pressure, heart rate, blood clotting Helps transport vitamins (A, D, E, K) into body Insulates & protects Flavor & texture in food Provides satiety
Types of Fats Saturated Fats Mono-unsaturated Fats Poly-unsaturated Fats Eat more frequently Usually liquid at room temp May lower risk of Heart Disease Solid at room temp Meats, oils (coconut, palm, kernel) Prompt liver to make more cholesterol
Types of Fats Trans Fats Partially hydrogenated oils (shortening, margarine) Raise LDL cholesterol & lower HDL Found in processed and fried foods: “partially hydrogenated vegetable shortening”
Where’s the Fat? Butter Meats Salad dressing Dairy Biscuits Crackers Avocadoes Olives Chips Fried foods Chocolate
Dietary Fats Fat Type Food Sources Healthy Fats: olive, avocado, oils (canola, olive, peanut) total cholesterol, LDL* Fish, margarine, oils (safflower, corn, sunflower, sesame, cottonseed) total cholesterol, LDL* Monounsaturated Polyunsaturated Omega-3 -Fatty Acids (Linolenic Acid=Essential FA) Fatty fish (salmon, mackerel, sardines) soy foods, flaxseeds, walnuts, canola oil, chia seed Omega-6 -Fatty Acids Poultry, eggs, avocado, nuts, whole grains, flaxseed Harmful Fats: Trans Partially hydrogenated vegetable shortening, margarine, crackers, cookies, fried foods Effect on Blood Lipids total cholesterol, triglycerides* High ratio n-6: n-3 Ideal ratio 4: 1 chronic disease total cholesterol, LDL may HDL Animal-based meats, lard, total cholesterol, LDL butter, dairy, coconut, palm & kernel *Only if unsaturated fat replaces saturated fat, not in addition to the fat you already consume Saturated
Academy on Nutrition and Dietetics and American Heart Association Saturated Fat < 7% total calories Trans Fats < 1% total calories Cholesterol < 300 mg/d (AHA); <200 mg (AND) Fish, especially oily fish= twice/week Additional O-3 -FA for CVD prevention and lower TG (AND)
Practical Tips Choose whole grains low in sat & trans fats (WW breads instead of biscuits /pastries) Frozen veg w/o sauce Fruit for dessert Skim or reduced fat milk, cheese, yogurt, cottage, sour cream Choose lean cuts of meats (-oin): fish poultry beef pork Cook meats on rack Remove visible fat and skin Select canned tuna / salmon in water
Practical Tips Cooking: EVOO, tub margarines (Benecol, Smart Balance), herbs, spices, juice, wine. Fiber: eat diet rich in fruit & veggies 30 g/d (emphasis on soluble fiber; AND)
